Gym Updates & News

If CFE is your regular “third space” 1 and you’re paying attention, you’ll hear reference made to some portion of the fundamental CrossFit® charter of “mechanics, consistency, and intensity” at least once a dozen times a week. Consistency really is the secret sauce to incremental improvement – regardless of the specifics of your goal. With the common cold, influenza, RSV, and COVID-19 here to stay, should you workout when sick? For the committed, taking a break from physical activities for illness can feel frustrating. Will your gains vanish if you break your attendance streak (#CFECommittedClub) for illness? There are a couple considerations here that can help you make a smart decision for yourself (and your gym friends). What does exercise do for our immune systems? Regular exercise supports our immune system through many cellular pathways. Physical activity boosts blood flow and better circulates immune cells in the body to patrol for invading organisms. Exercise reduces chronic inflammation and boosts antibody production. A good workout improves your sleep quality. All told, regular exercise improves many modifiable risk factors associated with cardiovascular disease, metabolic disease, cancer, and dementia. That said, intense exercise when acutely ill can do more harm than good. When sick, your body is already working hard to regulate your temperature, deliver oxygen, and conduct mortal combat with the invading virus. Fever (typically over 100.4oF), sweating, and lack of appetite can also put you at increased risk for dehydration. Assuming no fever and no need for fever-reducing medications in 24 hours, when is it ok to get back on the consistency bus? The Above-the-Neck Rule This is a general guideline for deciding whether to exercise when sick. If your symptoms are improving and confined to above the neck (i.e. head cold), it may be reasonable to try. Movement and modification are the rules of the road here. This is not the time for big systemic loads (PR attempts) that spike your heartrate, increase intraabdominal pressure, or require explosiveness (Oly lifts). Listen to your body. Prioritize blood flow, motion, and mobility. Intense effort too early in recovery can set you up for symptom relapse 24-48 hours later.

Let's build a foundation where we prioritize progress over perfection and working to be consistent.

Congratulation to Coach Tyler and Jenny for their expanded roles at CFE. Comunity based healthcare is now at CrossFit Enforce. Checkout who is Committed for December and for 2025.

Strengthening the foundation of what we already do - using exercise, community, and education to build healthier lives through a partnership with the CrossFit Medical Society.

Happy new year! Let's talk about 2026 and the 3 "Rs". Reset, refocus, reflect.

Let's roll out the holiday cheer with long standing traditions while keeping holiday stress at a minimum

Setting your holiday mindset. How to treat yourself during the holidays but still feel good the next day.

Do you agree that CFE is the place where we find unity and community! Open this issue to see the results of the Nutrition Challenge and who has made the Uber Committed.

Fueling your fall, seasonal swap and the power of pumpkin